How to have a pain free back
Avoid back pain by doing something we all know but just don’t do anymore! Start stretching your back! Simple and basic but something we have all forgotten to do. So here is the duck’s guts of stretching in a nutshell.
Stretching the back can do so much to minimize back pain. When you stretch the back, you promote healthy joints, muscles, bones, connective tissues, and so on. Stretching exercises are the action of expanding the muscles which straightens them. There are so many various types of stretch workouts which recline and rest the back. When you perform any stretch workouts you want to make sure that you perform the actions correctly otherwise you can easily tear tissues, muscles, ligaments, or tendons. And all these are so important to how you operate as an athlete or just how your body reacts when you get out of bed! Do you hobble with aches and pains or do you leap out feeling amazing!
So here is some basic stretch workouts for you to try daily and especially before exercising: NOTE: When doing any back strenghtening exercises make sure your movements are slow and controlled.
To stretch the upper back, start by standing erect. Grip your hands, joining them and extending them behind the back as far as you can. Next, raise the hands up, out, and stretch as far as your body will allow. Count to five, lower, and move to your starting stance, repeating the same action, counting to five.
Stand erect, and keep your feet at the length of your shoulders. Bend the knees somewhat and lock the fingers, raising the arms to the height of your shoulders. Push the arms ahead while avoid leaning backwards.
Next, stretch the lower back. Sit on the floor, or mat and place the hands at the side. NOTE: This exercise should be avoided unless your doctor advises you otherwise if you have serious back injuries, or pain.
In position, lie flat on your back. Slightly lift the legs, extending them over the head. If possible, extend backwards until your toes are touching the ground surface behind you. Count to five.
Now, lie flat on the floor, mat, etc and lift the upper region of the body. Keep your hands flat on the hard surface and use them for support. Keep the arms in straight line and stretch up slowly while lifting the chin and head.
If your back is hurting, you can also lie flat on a hard surface if your back will allow, and stretch the arms over the head as far as you can reach while stretching the legs down and out as far as you can reach also. Continue until you feel your muscles release. What a great way to reduce back pain!
Did you know that by adding in some of these back stretching exercises into you training routine it will not only help you reduce back pain, it will help you avoid future back pain. These stretch workouts will also help you avoid injuries when you are training or when you are full on racing hard out. The workouts below include side, ski, knee flexes and more so come on give it a whirl!
Stand erect, and near a hard, supporting surface, such as a chair. Lift the leg at a right angle and support the leg with the chair. Hold and count to five, lower the leg and continue to the opposite side.
Next, perform the knee flexes. Lift your leg and place your foot on a hard surface, such as a chair. Keep the opposite leg straight and use it as support.
Hold the stance and count to ten. Lower the leg and continue to the opposite leg. Now do the ski. Stand erect. Extend one foot to the front and the other to the back. Lunge and gradually lower the weight of your body. Bend the front leg and rest your body weight on the hands. With the behind leg straight and the heel lifted from the ground count to 10 and shift to the other leg.
Hamstring stretch: Stand on one leg and place the other straight out on a raised support like a chair or bench. Keeping an arch in the lower back (backside out), bend at the knee on the supporting leg and feel a stretch at the back of the raised leg. Hold for 20-30 seconds and repeat up to five times with each leg.
Lumbar twist: Lie on the back, knees bent, feet flat on floor. Keeping both shoulders on the floor, let the knees drop to the right. Bring knees upright, then drop to left. Hold each side for 30 seconds and repeat three or four times per side.
Lumbar extension: Lie facedown and slowly push up with the arms to arch the back, as far as you can comfortably go, while keeping the pelvis on the floor. Do this 15 times.
Abdominals 1: Lie on the back, knees bent, feet flat on floor. Hands at side or behind head. Slowly raise and lower head and shoulders. Repeat 10-20 times.
Abdominals 2: Same lying position but keep head and shoulders on the floor and bring knees slowly towards chest. Repeat 10-20 times.
The great thing is that you can do all of these stretch exercises anywhere and they will really help to minimize back pain. Make sure you include adductor, groin stretches, hip rotation, gluteal, hamstring stretches and so on. The more you stretch those muscles, the less pain you will feel. You should also stretch the quadriceps, calves, and so on to avoid injuries and back pain. So start today and include some of these basic stretches into your life. Not only will you feel better you will find your performance on race day will increase and you will even look taller! So there you have the duck's guts on stretching - worth doing something about today towards a pain free back.